I’m a huge fan of weightlifting, but I also know the importance of giving your body a rest. Some days, that means doing nothing. Other days, it’s trading in the barbell for a fun, upbeat cycling class, or going to yoga and stretching out your tight hips, hamstrings, and shoulders.

If you’re feeling like you need to give your muscles a break from the heavy weights, but want to fit a quick sweat sesh in, I’ve got exactly what you’re looking for: this total-body bodyweight workout. It won’t take long to do, and it’s guaranteed to make your muscles quiver. Give it a shot the next time you’re in a time crunch or not in the mood to get out of your pajamas and head to the gym.


The Total-Body Bodyweight Workout
Before every workout, you’ve got to warm up your muscles so that you don’t get injured. Here’s a dynamic warmup I like. Once you’re nice and warm, it’s time to get started. You don’t need any equipment, but if you’re doing this workout on a hard floor, you may want a yoga mat to cushion your hands and knees.

This workout should be performed as a circuit: complete one set of each exercise before moving to the next exercise, taking little to no rest in between moves. Once you’ve finished one round, take one minute of rest. Repeat for a total of three rounds.

Plyo lunge: 10 reps
Push-up: 12 reps
Single-leg deadlift: 12 reps on each leg
Crab walk: 10 reps
Mountain climber: 15 reps
Bicycle crunch: 15 reps


For a detailed explanation of each exercise, just keep on reading.

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